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WorkItSmart.com - Fitness Blog: Rob Jarvis

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Recent Articles

Training with Champions: Working out with the UFC

09/20/06 13:35

What's it like to train at Pat Miletich's camp, the camp that trains UFC's top champions Matt Hughes, and Tim Sylvia? It's like no other martial arts gym you've ever experienced. No Katas. No ...
(More...)

Product Review: Nutrisystem Nourish

08/11/06 20:51

Looking for a convenient prepackaged meal program to control your hunger and help you loose weight? Nutrisystem could be for you. It's a great system that I continue to use every day, but also ...
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Older Articles

Achieving Our Goal - Eating for Weight Loss

Rowing - A Hardcore Eccentric Workout

Tools of the Trade for Weight Loss

WorkItSmart.com is now online!

Friends

Thu May 24, 2007
drachs - Weight Lifting

Duration

02:00:00

Total Lifted

20310lbs

Reps

260

Excercise	Reps	Weight
Back Squat	12	75
Back Squat	10	75
Back Squat	10	75
Back Squat	10	75
Good Morning	12	65
Good Morning	10	65
Good Morning	3	65
Dead Lift	10	95
Dead Lift	12	95
Dead Lift	12	95
Dead Lift	10	95
Military Press	12	65
Military Press	8	65
Military Press	9	65
Military Press	7	65
Flat Bench Press	12	105
Flat Bench Press	12	105
Flat Bench Press	8	105
Flat Bench Press	9	105
Bent-Over Barbell-Row	12	40
Bent-Over Barbell-Row	10	40
Bent-Over Barbell-Row	12	40
Bent-Over Barbell-Row	8	40
Preacher Curl	12	45
Preacher Curl	8	45
Preacher Curl	10	45

Wed May 16, 2007
drachs - Weight Lifting

Duration

02:00:00

Total Lifted

20080lbs

Reps

328

Excercise	Reps	Weight
Back Squat	12	65
Back Squat	12	65
Back Squat	12	65
Back Squat	12	65
Good Morning	12	45
Good Morning	12	45
Good Morning	12	45
Good Morning	12	45
Dead Lift	12	95
Dead Lift	8	95
Dead Lift	8	95
Military Press	12	45
Military Press	12	45
Military Press	10	55
Military Press	12	55
Flat Bench Press	8	105
Flat Bench Press	10	105
Flat Bench Press	6	105
Flat Bench Press	4	105
Bent-Over Dumbbell-Row	12	30
Bent-Over Dumbbell-Row	12	35
Bent-Over Dumbbell-Row	12	35
Bent-Over Dumbbell-Row	12	35
Strait-Arm Pullover	12	15
Strait-Arm Pullover	12	25
Strait-Arm Pullover	12	25
Strait-Arm Pullover	8	25
Preacher Curl	12	45
Preacher Curl	10	45
Preacher Curl	8	45
Preacher Curl	8	45

Hardcore!

Sat May 12, 2007
drachs - Weight Lifting

Duration

01:00:00

Excercise	Reps	Weight

Did a full upper and lower body workout today. I'm trying a new strategy where I work each muscle in my body completely to exhaustion to release as many hormones as possible... Then I wait a few days until my body completely recovers... and do it all over again.

Sun May 06, 2007
drachs - Weight Lifting

Duration

01:00:00

Excercise	Reps	Weight

My first upper body workout in my new home gym. I hope to get back on the bandwagon, maybe the convenience of a home gym will make all the difference.

Thu May 03, 2007
drachs - Running

Duration

01:00:00

Went on a walk jog with Zak for about 2 miles. It was a good time.

Mon April 30, 2007
drachs - Weight Lifting

Duration

02:00:00

Excercise	Reps	Weight

Up at the gym with Zak. Lots of lifting, some jogging and some time in the sauna.

Sat February 10, 2007
drachs - Weight Lifting

Duration

00:30:00

Excercise	Reps	Weight

Inclined dumbell presses

Sat February 10, 2007
drachs - Running

Distance	0.75m
Avg Speed	4.00mph
Avg Pace	15:00/m
Duration	00:11:15

Thu February 08, 2007
drachs - Rowing

Distance	3000 meters
	(1.86m)
Avg Speed	3.39mph
Avg Pace	05:30/500
	(17:42/m)
Duration	00:33:00
Avg Heart Rate	148bpm
Max Heart Rate	172bpm
Calories	629

Yay! Back to rowing. 2 more months and I can return to the water, so I'm putting some time in on the ergs to get ready.

Sun February 04, 2007
drachs - Weight Lifting

Duration

00:30:00

Total Lifted

8850lbs

Reps

66

Excercise	Reps	Weight
Flat Bench Press	12	135
Flat Bench Press	6	135
Flat Bench Press	12	115
Rowing Torso Machine	12	130
Rowing Torso Machine	12	145
Rowing Torso Machine	12	145

A little lifting to get me back into the swing.

Tip:Did you know that your basic house hold chores pose as a great way to exercise and burn calories? Studies show that on average you can burn between three hundred and four hundred calories by cleaning house for one hour! With the variety of movement involved, i.e.: dusting, washing windows, doing dishes, sweeping, mopping, cleaning those darn toilets, folding laundry, etc, you combine everyday must do work with aerobics, creating a very efficient and effective exercise! So, in short, keep in mind that the next time you are faced with cleaning house, be happy with the knowledge that you are burning calories; so in time, your hard work will show in more ways than one!

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This Profile:	Activities Body Metrics Meals Gallery

Rob Jarvis - Targets


BMR (REE)	1819
DCI (BMR+20% pad for basic sedentary lifestyle activities)	2183
Weight Loss Target (With 500 Excercise calories burned per day)	1683
Weight Loss Target (Without Excercise)	1183
Weight Target	164.7lbs
Time to acheive weight target with optimal diet and excercise	0.9 Weeks

Monthly Averages

Week	Weight	Change	Fat%	lbs Fat	Change	lbs Lean	Change
Aug, 2006	166.3	0.8	13.0	21.6	0.1	144.7	0.7
Jul, 2006	165.5		13.0	21.5		144.0

Weekly Averages

Week	Weight	Change	Fat%	lbs Fat	Change	lbs Lean	Change
Week 33, 2006 (Aug)	166.3	-0.5	13.0	21.6	-0.1	144.7	-0.4
Week 32, 2006 (Aug)	166.8	1.2	13.0	21.7	0.2	145.1	1
Week 31, 2006 (Jul)	165.6	0.6	13.0	21.5	0	144.1	0.5
Week 30, 2006 (Jul)	165.0		13.0	21.5		143.6

Body Metrics

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Fri August 18, 2006


Weight	166.5lbs
lbs Lean	144.9lbs
Body Fat	13%
lbs of Fatty Tissue	21.6lbs

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Thu August 17, 2006


Weight	165lbs
lbs Lean	143.6lbs
Body Fat	13%
lbs of Fatty Tissue	21.5lbs

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Wed August 16, 2006


Weight	166.5lbs
lbs Lean	144.9lbs
Body Fat	13%
lbs of Fatty Tissue	21.6lbs

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Mon August 14, 2006


Weight	167lbs
lbs Lean	145.3lbs
Body Fat	13%
lbs of Fatty Tissue	21.7lbs
Waist	32"
Neck	16"

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Sun August 13, 2006


Weight	166.5lbs
lbs Lean	144.9lbs
Body Fat	13%
lbs of Fatty Tissue	21.6lbs

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Fri August 11, 2006


Weight	165lbs
lbs Lean	143.6lbs
Body Fat	13%
lbs of Fatty Tissue	21.5lbs
Waist	32"
Neck	16"

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Thu August 10, 2006


Weight	167lbs
lbs Lean	145.3lbs
Body Fat	13%
lbs of Fatty Tissue	21.7lbs
Waist	32"
Neck	16"

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Wed August 09, 2006


Weight	166.5lbs
lbs Lean	144.9lbs
Body Fat	13%
lbs of Fatty Tissue	21.6lbs
Waist	32"
Neck	16"

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Tue August 08, 2006


Weight	168.5lbs
lbs Lean	146.6lbs
Body Fat	13%
lbs of Fatty Tissue	21.9lbs
Waist	32"
Neck	16"

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Mon August 07, 2006


Weight	167lbs
lbs Lean	145.3lbs
Body Fat	13%
lbs of Fatty Tissue	21.7lbs
Waist	32"
Neck	16"

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Statistics

Today

Last 7 Days

Prev 7 Days

Last 30 Days

Prev 30 Days

All Time

Calories
Avg Daily Calories	2354
Total Calories	28251
Workout Calories Burned	3791
DCI Calories Burned	26251
Calorie Deficit	1791
Est. lbs Lost (If fat)	0.5

Body Metrics
Actual Weight Gain	1.5lbs
Fat Gain	0.1lbs
Lean Tissue Gain	1.3lbs

Running
Distance	27.28m
Duration	04:36:32
Avg Speed	6.53mph
Avg Pace	09:22/m